The water-soluble B vitamin must be supplied to the body regularly with food. Pork, legumes, and whole grain products, among others, contain plenty of vitamin B1. Male adolescents need more vitamin B1 than adults.
What is vitamin B1 and what does it do in the body?
Vitamin B1, also called thiamine, is part of the vitamin B complex and is one of the water-soluble vitamins. As a component of enzymes, thiamine is involved both in the production of energy from carbohydrates and in the transmission of stimuli in the nervous system. Vitamin B1 must be supplied regularly with food because the body cannot store large amounts of this vitamin. As a rule, the supply from the diet in Germany is sufficient to cover the daily requirement, because vitamin B1 is contained in many animal and plant-based foods.
Is the daily requirement of vitamin B1 increased during pregnancy?
During the nine months of pregnancy, the daily requirement for all B vitamins, including vitamin B1, increases. If the 1.2 milligrams required per day are not regularly covered, a vitamin B1 deficiency can lead to health problems for the mother and child. Breastfeeding mothers also need a little more thiamine and should therefore include foods with a higher thiamine content in their diet.
What foods are rich in thiamine?
Whole grain products have a particularly high content of vitamin B1; muesli with oatmeal or bread made from wholemeal flour, for example. There is also plenty of vitamin B1 in legumes and pork. If you eat muesli with lots of oatmeal and sunflower seeds in the morning, peas or lentils for lunch, and two slices of wholemeal bread in the evening, you can easily meet the daily requirement of vitamin B1. So that no thiamine is lost, it is advisable to prepare the food gently, for example steaming it better than boiling it.